Curb Your Sugar Cravings Now

If you've resolved to eat healthier this year, cutting the amount of added sugar in your diet is one of the best first steps you can take. The average American consumes 22 tsp (88 g) of added sugar per day—a staggering amount, considering the American Heart Association recommends that women limit their intake to 6 tsp (24 g) per day and men to 9 tsp (36 g).

The good news: Training yourself to prefer less-sugary foods doesn't require a restrictive diet. By becoming aware of how sugar works in the body, learning where hidden sugar lurks, and recalibrating your taste buds, you can increase your energy and lower your disease risk. The best part: It will take only 7 days.

How sugar affects the body and brain

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Experts have long known that high sugar intake can lead to obesity, a risk factor for many health conditions, but newer research suggests that added sugar may also increase your disease risk in other ways when consumed in excess.

"Your blood sugar rises rapidly, which creates inflammation over time," says David Ludwig, a professor at the Harvard T.H. Chan School of Public Health and physician at Boston Children's Hospital. If the inflammation becomes chronic, it can trigger a cascade of changes in the body (such as narrowing of the arteries and insulin resistance) that may eventually lead to chronic disease.

Naturally occurring sugars—those found in small amounts in fruits, vegetables, and milk—are not the culprits in this process. These foods contain important nutrients and are often high in fiber, which slows the absorption of sugar into the bloodstream. The kind that causes health problems is added sugar—any type, from agave to sucrose, that's added to food during preparation or processing. (See the list at right for other common names for added sugar.)

Try these eight simple food swaps to boost your energy:

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Research suggests that added sugar is a major contributor to the development of conditions that were long blamed on other dietary factors. A 2014 BMJ Open Heart study revealed that added sugar may increase the risk of hypertension even more than sodium does. Research published a year later in Progress in Cardiovascular Diseases suggested that sugar plays a greater role in heart disease than saturated fat does. And leading an otherwise healthy lifestyle doesn't appear to offset the effect: A JAMA Internal Medicine study revealed that the more added sugar people ate, the greater their risk of dying of heart disease—regardless of their physical activity level and weight.

Scientists are also learning that sugary, highly processed foods may have a profound effect on the brain. "There's a compelling argument being made that Alzheimer's disease is actually 'type 3 diabetes,' or insulin resistance of the brain," says David Katz, founding director of the Yale-Griffin Prevention Research Center and a Prevention advisory board member. While experts have known for years that people who have diabetes are at greater risk of brain shrinkage and dementia, new studies are showing that even those whose blood sugar levels fall short of a diabetes diagnosis may be vulnerable to these changes. A 2012 Australian study showed that people with blood sugar levels at the high end of the normal range were more likely to have a loss of brain volume in the hippocampus and amygdala—areas involved in memory and cognition—than were people who had lower blood sugar levels.

Exactly how sugar harms the brain is unclear, though inflammation likely plays a role. "It may also be that a diet high in sugar crowds out nutrients that are essential for brain health," Katz says. "This may disrupt neurotransmitter levels, which impairs the brain's ability to communicate with itself and could also contribute to mood disorders such as depression."

Why it's so hard to quit (but doesn't have to be)

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It's easy to follow what seems like a healthy diet and still eat too much added sugar. "People don't realize just how much is hidden in the food they eat, even salad dressing and tomato sauce," Katz says.

Complicating matters is the fact that food labels list the number of total grams of sugar, which also includes naturally occurring sugars. While manufacturers will eventually be required to list added sugar separately, the change isn't planned to take effect until July 2018 (small businesses will have an additional year to comply).

The sugar cycle

The insulin signals fat cells to store excessive amounts of glucose, fatty acids, and other substances rich in calories.

With too few calories remaining in the bloodstream, the brain, which has very high energy needs, believes it's now low on fuel.

As a result, your hunger level rises quickly. Sugar is alluring when you're hungry because it provides quick energy.

There's also a confusing health halo over less-processed sugar products, like honey. "While honey does have some beneficial micronutrients, using it in place of table sugar won't lower cravings for sweet foods," says Dawn Jackson Blatner, a registered dietitian in Chicago.

But the most influential factor is sugar's effect on biology. "There's a misconception that we eat sugary foods because they taste good," Ludwig says. "However, we also eat them because they produce changes in the body that make us crave them." (See the box at left for more on how this happens.)

The intensity of these cravings has led some to claim that sugar is addictive. Studies have shown that sugary foods activate a region of the brain called the nucleus accumbens—the center for reward, craving, and addiction. But Katz stops short of saying sugar is truly addictive. "There's some overlap between addiction and our body's reaction to sugar," he says. "But substances like drugs and alcohol hijack our brain's reward system in a far more extreme way."

Cutting back on sweet foods can actually make resisting sugar easier. "The first thing people notice when they limit added sugar is that their cravings are reduced," Ludwig says.

SWAP SUGARY DRINKS FOR WATER OR TEA
Experiment with creative ways of flavoring water. "Try making mojito water with mint and lime," Blatner suggests. Or add a splash of 100% fruit juice to seltzer. Keep unsweetened dessert teas (such as cinnamon) on hand for after dinner.

SWAP SALAD DRESSING FOR BALSAMIC VINEGAR
Added sugar sneaks into many dressings, especially reduced-fat or French varieties. Replace them with a mixture of balsamic vinegar, feta, and avocado, or mix fruit juice into a low-sugar vinaigrette dressing.

30% INCREASE IN ADDED SUGAR CONSUMPTION BY AMERICAN ADULTS BETWEEN 1977 AND 2010

Quick fixes for sugar cravings:

Whole wheat toast (check for no added sugar) + Cream cheese + Berries

Freeze-dried banana chips + Cacao nibs

Almonds + Dried goji berries + Toasted coconut flakes

Sweet bell pepper slices + Guacamole

Cherry tomatoes + Mozzarella balls

How to detox from added sugar

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In as little as 1 week, you can begin to train your taste buds to stop craving foods loaded with added sugar—while still eating carbohydrates, protein, and healthy fats to stay satisfied. The key is to prepare food at home when you can; double-check the labels of foods you buy; and use fruits, vegetables, herbs, and spices, rather than sweeteners, for flavor. "When your diet is bland and boring, you're more likely to seek out sugar," says Wendy Bazilian, a registered dietitian and a Prevention advisory board member. Here's what to do.

STEP 1: GET IN THE RIGHT MIND-SET

It's important to avoid labeling yourself. Saying things like "I'm powerless around sugar" or calling yourself a sugar addict can hurt your chances of success. "These phrases can be a self-fulfilling prophecy," Blatner says. It's also best to avoid the word can't during this detox: Instead of telling yourself I can't have that when you're faced with temptation, think I don't eat that. The former feels like you're punishing yourself, while the latter is empowering. (Try this 1-minute meditation to kick food cravings.)

STEP 2: CUT SUGAR FOR 1 WEEK.

Turn the page for our sugar detox meal plan created by Bazilian. It guides you through your first week as you eliminate added sugar to recalibrate your taste buds. Note that fruit is included in many of your meals and snacks.

Not only will this satisfy your desire for sweetness, but eating ample amounts of fruit will also make you less likely to experience the headaches and crankiness that often come with extreme sugar detoxes. When you crave dessert, make it fruit-based (like the homemade fruit sorbet on day 6 of the detox).

You might miss added sugar for the first few days, but as your energy and mood improve, you'll be glad you made a change. If you're still craving added sugar after a week, don't be too hard on yourself—simply repeat the meal plan for another week.

PERCENTAGE OF ADULTS WHO REGULARLY USE. . .

HONEY: 47%

TABLE SUGAR: 44%

RAW SUGAR: 25%

AGAVE: 9%

MOLASSES: 7%

STEP 3: SLOWLY REINTRODUCE SUGAR

After detoxing, treat yourself to "social sweets" only—meaning sweets you eat with others in fun situations. This way, you keep added sugar out of your home without denying yourself the occasional sweet. "You can tell yourself, I don't need to eat sugary treats in the house because I'm going to have a better dessert when I go out with my friends tomorrow," Blatner says. At home, aim to flavor all your foods with only naturally occurring sugars.

Now that you know how powerful a sweet tooth can be, you won't be surprised to experience at least a few challenging moments as you detox from added sugar. But don't let that discourage you: "Tell yourself, This is just 1 week, and I'm going to feel amazing," Bazilian suggests. "Remind yourself that you've done much harder things in life."

If you do give in to a craving, don't blame yourself or give up. "Recognize how omnipresent sugar is and how easy it is to give in to temptation," Bazilian says. "Then get back on track and don't sweat it. You really can change your lifelong eating patterns."

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